The Metabolic Syndrome, Weight Loss and the DASH Diet


There’s a difference between “diets” as they are commonly thought today and “eating plans.” While technically a ‘diet’ is just another word for ‘eating plan,’ most of the time we think of weight loss diets when the word ‘diet’ pops up. As a result, calling healthy eating styles (such as the Mediterranean diet and the DASH diet) ‘diets’ does them a disservice. Just thinking about a ‘diet’ causes a lot of us to shudder.

When it comes to the Mediterranean and DASH diets, though, I encourage moving beyond such prejudices. Genuine Italian fare (not the Americanized meatballs-and-pasta version) is one of the best examples of how great the Mediterranean diet can taste – not a drop of deprivation in sight!

The DASH diet might not be so familiar but it’s essentially a Mediterranean-type eating plan that was devised by researchers looking at how to reduce high blood pressure. It’s characterized by plenty of vegetables, fruits, low fat dairy products, whole grain cereals and legumes such as beans. While many people turn this type of eating plan into a weight loss program, and can successfully lose weight on it, it offers so much more to our ultimate health and fitness.

For example, a study highlighted last December in Medscape Medical News showed the DASH diet can help with metabolic syndrome, a condition characterized by excess abdominal fat, high levels of blood fats, insulin resistance, high blood pressure and a pro-inflammatory state, all of which can increase risk for heart disease and type 2 diabetes. The study showed the DASH diet to be superior to typical reduced-calorie weight loss diets in its ability to improve various biological markers associated with metabolic syndrome, such as reduced triglyceride levels, increased HDL (the ‘good’ cholesterol) levels, lower blood pressure and – what inevitably catches the eye – reduced waist circumference. Analysis also showed that the reduction in these risks was not due to the weight loss alone that occurred but was affected by the composition of the diet.

So on this day after Valentines, in the month famous for its heart themes (including National Heart Month), let this post serve as a reminder that being healthy and feeling great is about more than a number on a scale. We can actually reach the numbers by a variety of means, but it serves us well to be particular. Eating Mediterranean style not only tastes great but it’s something we can stay with, thereby avoiding the fits and starts of typical diet programs.

2 responses to “The Metabolic Syndrome, Weight Loss and the DASH Diet”

  1. Susan Wadia-Ells says:

    Hi .. So glad you are doing this blog. I did a few workshops for Green Mt years ago, and have recently moved to the Boston area and have met a few women here who are Green Mt Alums.
    Thnking of their ongoing struggle with achieving a health body size.. (they have both gained their weight back since leaving Green Mt), I am wondering if you might want to see/ excerpt pieces of an article that
    I recently wrote for Healing Path Journal in Ft Collins CO. “The title is: Losing unwanted fat & inches in 2006: 6 lifestyle choices and 6 supplements. ”

    I have an optimal health group based in Massachusetts and have recently begun working with individuals who are trying to avoid gastric bypass, have Syndrome X, or are compulsive overeaters. Hence, this is the first of a number of articles that I will be writing over the coming months.

    Congratulations again on this much needed BLOG.

    PS can my clients enroll, or does one need to have some type of past affiliation with Green Mt (guest, staff, consultant)?

  2. marsha says:

    Hi Susan,

    Good to hear from you. Would love to see your article(s). While we’re clear a healthy lifestyle is fundamental to healthy weights, we know it gets more complicated than that for some people. The psychological and physiological considerations are many. Just adopting the healthy lifestyle can be a major obstacle, as we all know.

    I think your P.S. is referring to the blog, right? Anyone can join us, and we invite comments. Keeps us thinking!


About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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